Strength
Front Squat Day – 10 x 1 = maximum weight – could be increasing, could be all the same weight. 1 Lift every minute, on the minute. From the rack. If from the floor athlete gets to add 10 lbs to lifted weight. Score is total weight lifted in 10 lifts.

WOD #1
3 minutes AMRAP
Shoulder Press 65/45 from floor

five minute rest

WOD #2
Row 1000 metres

five minute rest

WOD #3
3 minute AMRAP
RING DIPS, scaled banded

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